In today's fast-paced and often stressful world, mindfulness practices can be a powerful tool for promoting emotional well-being and resilience, even for kids.

Put simply, mindfulness is the practice of paying attention to the present moment, without judgment. Creating a mindfulness practice can help kids develop the skills they need to manage stress by helping them be more aware of their thoughts, feelings, and surroundings. When kids practice mindfulness, they cultivate calm and build self-esteem. 

If you're not sure where to start, below are a few mindful exercises you can practice with kids.

  • Mindful Breathing - Encourage your child to take a few deep breaths, focusing on the sensation of the air moving in and out of their body. You can guide them to count to three as they inhale, hold for a count of three, then exhale for a count of three. Repeat this several times, or until your child feels more relaxed.
  • Body Scan - Have your child lie down in a comfortable position and close their eyes. Guide them to focus on each part of their body, starting at their toes and moving up to their head, noticing any sensations or feelings they experience along the way.
  • Mindful Walking - Take a walk with your child and encourage them to focus on the sights, sounds, and sensations of their surroundings. Encourage them to notice the way their feet feel as they walk, the way the wind feels on their skin, and the colors and shapes of the things they see.
  • Gratitude Practice - Help your child develop a daily gratitude practice by encouraging them to write down or say aloud three things they are grateful for each day. This helps to shift their focus from negative thoughts to positive ones.
  • Mindful Eating - Encourage your child to eat mindfully, paying attention to the smells, textures, and tastes of their food. Encourage them to take their time and savor each bite.

By incorporating mindfulness practices into your child's daily routine, you can help them develop important life skills like self-awareness, emotional regulation, and resilience. These practices can also help reduce stress, anxiety, and negative thoughts, and promote a sense of well-being and calm.

Remember, mindfulness is a skill that takes practice, so be patient and encourage your child to keep trying. With consistent practice, mindfulness can become a natural part of their daily routine and help them navigate life's challenges with more ease and grace.

April 07, 2023 — Barbara Chernyukhin